CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Run 400M
2 rounds:
10 GHD Hip Extensions
10 Ring Rows
5 Sandbag Get-ups
Pre-WOD Mobility:
Glute smash (2 min each side)
Lat smash (2 min each side)
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Post-WOD Recovery
Short ROMWOD